Friday, September 30, 2016

WOD 093016

WOD 093016

Skill:  Double Under Practice for 5 min

4 Rounds for time:

200m Run/Row
25 Squats
15 HR Push-Ups
5 Pull-ups

Post times to comments.  Cash out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, September 29, 2016

WOD 092916

WOD 092916

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

100m run
10 Burpees
10 Push Press

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, September 28, 2016

WOD 092816

WOD 092816

Strength:  Deadlift 3-3-3-3-3

"Chelsea"

EMOM for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

Post to comments.

Tuesday, September 27, 2016

WOD 092716

WOD 092716

Strength:  Clean 3-3-3-3-3

AMRAP in 8 min:

14 Thrusters
14 Sit-ups

Post rounds to comments.  Cash Out: 100m Sprint x 4

Monday, September 26, 2016

WOD 092616

WOD 092616

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Box Jumps
12 KB Swings
16 Wall Balls

Post times to comments.  Cash out:  ME Push-ups in 1 min

Tuesday, September 20, 2016

WOD 092016

WOD 092016

Strength:  EMOM for 5 min:  4 Strict Pull-ups

AMRAP in 9 min:

12 OH Sit-ups
12 Box Jumps
12 Deadlifts

Post rounds to comments.  Cash out:  500m row for time.

Monday, September 19, 2016

WOD 091916

WOD 091916

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

30 KB Swings
400m Run

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

Thursday, September 15, 2016

WOD 091516

WOD 091516

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

100m Med Ball Run
10 Pull-ups
15 Med Ball Sit-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

Wednesday, September 14, 2016

WOD 091416

WOD 091416

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

20 DU's or 60 Singles
10 Push Press
20 Walking Lunges
5 Cleans

Post rounds to comments.  Cash Out:  500m row for time.

Tuesday, September 13, 2016

WOD 091316

WOD 091316

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

20 Wall balls
15 Push Press
10 Burpees

Post times to comments.   Cash Out:  EMOM for 5 min:  5 T2B, 5 Push Ups

Monday, September 12, 2016

WOD 091216

WOD 091216

9/11 Tribute

2001m Row or 2001m Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run

Post times to comments.  Cash Out:  ME Strict Pull-ups x 2

https://www.youtube.com/watch?v=3iy2L9VeUfc

Wednesday, September 7, 2016

WOD 090716

WOD 090716

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
20 Box Jumps
10 Wall Walks or Strict Press

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Tuesday, September 6, 2016

WOD 090616

WOD 090616

Strength:  Deadlift 3-3-3-3-3

AMRAP in 6 min:

3-6-9-12-15...reps of

Pull-ups
Front Squats

Post rounds to comments.  Cash Out:  100m Sprints x 2

Thursday, September 1, 2016

WOD 090116

WOD 090116

Strength:  Deadlift 3-3-3-3-3

AMRAP in 10 min:

12 Wall Balls
6 Burpee Pull-Ups
400m Run

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off ) x 3